'Fight Club' at 20: The Brad Pitt Workout that Will Get you Ripped for a Revolution (2022)

Sign up to never miss a drop

When Fight Club first hit the big screen twenty years ago this week in 1999, people weren’t just blown away by the big-screen adaptation of one of Chuck Palahniuk’s most renowned works or the story of Tyler Durden and the unnamed narrator; they were amazed by Brad Pitt’s incredible body. Say whatever you want about the film’s plot, or the acting, or the cinematography, or anything else you want, really, but there is no denying that Pitt brought his A-game with him onto set.

In fact, his physique for the film was so rock solid that it’s still a topic of conversation on bodybuilding and nutrition forums, internet blogs, and even Highsnobiety articles, nearly 20 years after the film’s original release. It turns out that the first rule of the Brad Pitt Fight Clubworkout is talking a lot about how to get those perfect abs.

But what was the secret to the Brad Pitt Fight Clubdiet plan? Blood of a virgin babe? Two cartons of Newports a day? A coke habit? Truthfully, it wasn’t magic; it was hard work, determination and a strict diet.

Pitt was at just five-to-six percent body fat for the film, which means that on his 5-foot, 11-inch frame he was probably clocking in at around155 pounds. In order to get down to that weight and keep that kind of physique, it was a lot of hard work.

High Reps and Low Weight; One Muscle Group per Day

For Pitt’s role as Tyler Durden, he wasn’t focused so much on being a big meathead as he was being shredded and punchy. Edward Norton’s character was a smaller guy, and since Durden was supposed to be a more aggressive and badass version of him, it made sense to keep him small—hence creating the Ultimate Brad PittFight Club Workout Plan.

As weightlifters and bodybuilders will tell you, there’s a real easy way to sum up weight training: if you want to get big, lift heavier weight with fewer reps; if you want to lean out and tone up, put up less weight with more reps. There’s a lot more to the Brad PittFight Clubfitness flex than that, but that’s the rundown.

Pitt also focused on one muscle group per day. Mondays were chest day, Tuesdays were all about back, Wednesdays were shoulders, Thursday was arms (biceps and triceps), and the rest of the week was dedicated to cardio and resting.

'Fight Club' at 20: The Brad Pitt Workout that Will Get you Ripped for a Revolution (1)

Pitt’s exact workout routinewas this:

Monday — ChestPush-ups — Three sets of 25 repsBench press — 25, 15 and eight reps at 165, 195, 225 lbsNautilus press — 15 reps at 80, 100, 130 lbsIncline press — 15 reps at 80, 100, 130 lbsPec deck — 15 reps at 60, 70, 80 lbs

Tuesday — Back25 pull-ups — Three sets to fatigueSeated rows — Three sets at 75, 80, 85 lbsLat pull downs — Three sets at 135, 150, 165 lbsT-bar rows — Three sets at 80, 95, 110 lbs

Wednesday – ShouldersArnold press — Three sets at 55 lbsLaterals — Three sets at 30 lbsFront raises — Three sets at 25 lbs

(Video) Rihanna - Battleship: Naval Training

Thursday – Biceps & TricepsPreacher curls — Three sets at 60, 80, 95 lbsEZ curls cable — Three sets at 50, 65, 80 lbsHammer curls — Three sets at 30, 45, 55 lbsPush downs — Three sets at 70, 85, 100 lbs

Friday & Saturday – CardioTreadmill — one hour at 80-90 percent of maximum heart rate

Cardio, Cardio, Cardio

'Fight Club' at 20: The Brad Pitt Workout that Will Get you Ripped for a Revolution (2)

As I mentioned above, Pitt managed to get himself down to five-six percent body fat for his role as Tyler Durden. If you’ve never really given a shit about fitness before, that percentage is merely a number. You read it and say, “Okay, I gotta be six percent body fat, gotcha.”

But if you’ve ever stepped foot in a gym or you've ever been on a diet, you know that abs typically begin to show somewhere around 13 percent body fat, and anything under 10 percent will look pretty shredded. The fact that Pitt was able to bring his body fat down that low is pretty damn remarkable. And it’s worth noting that there’s simply no way he could have done it just with strict dieting and weight work.

The real secret tothe Brad PittFight Club fantasy physique was cardio. If you want to look like Tyler Durden, you have to accept as early on as possible in your journey that you’re not trying to be big, but that you’re trying to be toned. Weight training will help develop those muscle groups, but only cardio — a significant amount — is going to burn enough fat to really make your muscles show.

Pitt was only doing two hours on a treadmill per week, but he made those two hours count by really pushing himself and working at 80-90 percent of his maximum heart rate. That’s some serious fucking cardio.

Diet Is More Than Half the Battle

This topic tends to be confusing for people because every now and again some big-ass weightlifter will post a videoof their daily caloric intake and brag about how they have to consume like, 10,000 calories per day or some crazy shit like that. But it’s important to remember that those people have entirely different goals for their bodies than Pitt did.

Tokeep the kind of washboard absyoucould rinse our laundry on, the Brad PittFight Clubdiet requireseating extremely clean.That means consuming a diet mainly of chicken and fish, brown rice/pasta, green veggies, and oatmeal. Eating this clean isn’t easy, and it involves several meals throughout the day, in heavy moderation.

Allegedly, an average day of eating for Pitt while prepping for the role looked something like this:

Breakfast:Eggs (six whites, seven yolks) and 75g of oatmeal with raisins. Occasionally, Pitt would replace the eggs with a protein shake if his schedule was tight.Midmorning Snack: Tinned tuna in whole wheat pita breadsLunch: Twochicken breasts, 75-100g brown rice or pasta, and green veggiesMid-Afternoon Snack [Pre-Workout]:A protein bar or whey protein shake and a bananaPost Workout:whey protein shake and a bananaDinner: Grilled fish or chicken, brown rice or pasta, vegetables and salad.Evening Snack: Casein protein shake or low fat cottage cheese (slow release protein).

For all this food, you’re looking at less than 2,000 calories for the day. It’s hard to place an exact number on it because it really all depends on the particular brand of protein powder (check out seven of the best supplements that actually work right here), the size of the shakes, the servings of rice, etc.

No matter the exact count, it’s clear that Pitt ate extremely clean. He ate only as many carbs as his body needed to power him through his workout, and pumped his body full of the protein necessary to build and repair the muscles he was working. With all these rules and regulations, it might seem like the Brad PittFight Club Workout Planis as difficult as harvesting fat to make soap or leading an anti-capitalist revolution but if the film taught us anything, it's that with a will, there's a way.

Shop our favorite products

Yeti Rambler 18 oz. BottlRuf x Highsnobiety$40
Squash Polta Akhadidas x Craig Green$220
(Video) Moneyball: Explaining the numbers HD CLIP
Hozer Tank TopDries Van Noten$155

Next up, 7 workout supplementsthat actually work.


How much did Brad Pitt workout for Fight Club? ›

“Brad's training and lifestyle resembled those of a tactical athlete. He had to train six days a week, with two days dedicated to cardio training.

How did Brad Pitt get ripped for Troy? ›

He never got super jacked but he always looked ripped. In Fight Club and Troy specifically, he was training to build muscle and run off any excess fat. In order to do that, he combined cardio, weightlifting, and bodyweight exercises all but one day of the week.

Did Brad Pitt do abs for Fight Club? ›

Anyone who has seen Fight Club has admired Brad Pitt's amazing conditioning and ripped 6 pack abs. Brad has been known to transform his body for big movie roles and apparently got down to as low as 5-6% bodyfat for his iconic role as Tyler Durden.

How long did it take Brad Pitt to train for Fight Club? ›

For someone like Chris, it would take about twelve weeks, working out five to six times a week, to change your body the way he did. You'd definitely have to do a lot of high-intensity cardio to start. And then we'd have you do weight training in three-to-four-week cycles, with a lot of sets to build a lot more muscle.

What is the best way to get 6 pack abs? ›

How To Get 6 Pack Abs With No Equipment (DO THIS ANYWHERE!)

How many calories a day did Brad Pitt eat for Fight Club? ›

Pitt consumed approximately 2,000 calories a day and ate only as much carbs and protein as his body could handle. You might say to yourself “this workout plan seems impossible and a lot of work.” Well, it is!

Is Brad Pitt still vegan? ›

Other publications, including the Daily Mail, suggest that Pitt is vegetarian—and has been for “decades.”

Does Brad Pitt eat healthy? ›

He maintains a healthy lifestyle and has given some of the best fitness goals of decades to his fans and admirers. Speaking of which, here we are with his diet plan, which would help you to boost up your eating habits in the long run! He however focuses on protein more and eats 7 meals a day.

What is the 300 workout? ›

The 300 Workout uses a mixture of bodyweight and weighted exercises that hit every muscle group. It emphasizes both muscular strength and endurance. It consists of 300 repetitions (reps) done straight through with little to no rest between exercises.

How do I get Greek god physique? ›

To develop a Greek God physique, you need to train hard 4+ days a week in a variety of rep ranges, eat protein and a balanced diet, and train with hard intensity and focus.

What did Brad Pitt eat for Fight Club? ›

We're talking fish, chicken, oatmeal, brown rice, protein shakes, and veggies. Because he was simultaneously building muscle and maintaining a brutal workout regimen, Pitt ate several times throughout the day and didn't necessarily skim on the calories. That said, he was probably eating less than 2,000 calories a day.

Does Brad Pitt know how do you box? ›

Pitt has already demonstrated his boxing prowess in films like Snatch and Fight Club, so the skill and basework was already there. The pair were able to build on this, incorporating hammer fists and more reactive work, like counter-for-counter flows into the session.

Why is it called Ottermode? ›

Etymology. otter +‎ mode, from a likening of the otter, a mammal adapted to aquatic environments, to competitive swimmers who maintain fit but lean physiques to reduce drag.

How do I set up my T Bar? ›

T-Bar Row with Handle | Exercise Guide - YouTube

What should not eat for abs? ›

Foods to avoid when trying to define the abs

foods with added sugar, including candies, chocolates, and cakes. drinks with added sugar, including sports drinks, soda, and alcohol. refined grains, including white bread, white pasta, and sugary cereals. fried foods, including burgers, fries, and fried chicken.

Can you get abs in 2 months? ›

Your timeline to a six-pack depends on the body fat percentage you're starting with. A good rule of thumb (and a safe one) is to aim to lose 1 to 2 percent of body fat per month. So, unveiling your abs can take anywhere from 3 months to 2 years.

Do sit ups give you abs? ›

Do sit-ups lead to six-packs? A sit-up is actually the least effective abs exercise you can do. Doing 100 sit-ups a day will not change your body in the slightest.

How much protein did Brad Pitt eat for Fight Club? ›

Brad's trainer had him consume about 45 grams of protein, 10-15 grams of fat and a few carbs from veggies. These meals usually consisted of a lean piece of sirloin steak, or some baked tilapia or salmon. A side of steamed veggies was usually the side dish so Brad would stay full into the night.

Why does Brad Pitt eat in his movies? ›

Pitt: "We just had it- well, there was actually method to that, because he was always on the run, always on the move, I figured he could never sit down and have a proper meal. So he always had to grab something on the run." So there you have it.

Does Angelina Jolie eat meat? ›

Angelina Jolie took a big swipe at veganism this week: I joke that a big juicy steak is my beauty secret. But seriously,I love red meat.

Is Tom Cruise vegan? ›

Film Actor Tom Cruise is also a vegetarian.

What is Brad Pitt's favorite food? ›

Pitt revealed the fun fact during an appearance on "The Oprah Winfrey Show" in 1998. His answer surprised Winfrey, who said that she "never met a person who liked Twizzlers." The actor also said that his favorite snack is pizza and his go-to cereal is Frosted Flakes.

Can I get shredded in 2 weeks? ›

By keeping repair and recovery constant between workouts, you'll have your metabolism working overtime to keep up. This type of schedule is not sustainable in the long term, but you'll find that your body can do almost anything for a two-week block, often with positive results.

What's the fastest way to get shredded? ›

The Secrets to Getting Shredded Fast
  1. Plan your attack. Before you hit the gym for the first time, grab a journal and write down your workouts. ...
  2. Adjust your meal plan. ...
  3. Hydrate, hydrate, hydrate, then stop. ...
  4. Stay in the fat-burning zone. ...
  5. Target big muscle groups. ...
  6. The last-minute pump.

Can I get ripped in 8 weeks? ›

Some people can get ripped in eight weeks, while others may take a bit longer. Such differences occur because factors such as your age, gender, and physique affect the rate at which you build muscle.

Does Brad Pitt eat junk food? ›

So he always had to grab something." Dubbed the "Laurence Olivier of eating," Pitt has indulged in junk food and gourmet meals, light snacks and exotic dishes, and everything in between.

How long does it take to get ripped? ›

A ripped physique requires an average of six to twelve months of dedicated training and dieting. But if you start in terrible shape, it could take much longer. The average body fat of a man is twenty-four percent, and thirty-one percent for a woman.

How did the actors get ripped for 300? ›

Flipping massive tires, sprinting while being tied to a bungee cord, olympic ring exercises, and other unconventional exercises worked out his entire body and kept his muscles guessing, shocking them into continual growth and development.

How can I get ripped fast at home? ›

Example Beginner Workout
  1. 30-second wall sit.
  2. 8 rotating jumping lunges per leg.
  3. 10 push-ups.
  4. 8 mule kicks.
  5. 10 burpees.
  6. 60-second plank.
  7. Rest for two minutes, and then repeat another two times.
13 Apr 2020

What is the most athletic body type? ›

Mesomorphs are athletic, solid, and strong. "They're not overweight and not underweight," says Colby, "and they can eat what they want without worrying too much about it." They both gain and lose weight without too much effort.

How did the Greeks get so jacked? ›

For the ancient athletes running was a must. They run a lot as running gives the highest cardiovascular payoff with the littlest effort. There were no slick gym machines and Greeks relied purely on body-weight exercises using whatever they could find. Lifting stones and animals for strength.

How long does it take to get a good physique? ›

“At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

How long did Brad Pitt train for Troy? ›

Brad Pitt trained for six months to get a body that looked like that of Greek statues. Brad Pitt tore his left Achilles tendon during production.

Did Brad Pitt work out for Troy? ›

Brad Pitt Workout For Troy. The Brad Pitt workout and diet was designed to transform him into Achilles for Troy. Transforming into Achilles meant becoming a character idealized in many books and movies. Known for having an absolutely symmetrical body, Brad Pitt says this was the toughest workout he has ever done.

What did Brad Pitt weigh in Troy? ›

When he was shooting for Fight Club, Pitt weighed 160 lbs. In Troy; Brad Pitt weight was 185 lbs which mean that he did some serious weight lifting training to put on weight and muscles.

What is progressive overload? ›

Progressive overload training is a type of strength training that involves gradually increasing the intensity or difficulty of workouts over time. The goal of progressive overload is to maximize results by regularly challenging the body.

How do I set up my T Bar? ›

T-Bar Row with Handle | Exercise Guide - YouTube

What did Brad Pitt eat for Fight Club? ›

We're talking fish, chicken, oatmeal, brown rice, protein shakes, and veggies. Because he was simultaneously building muscle and maintaining a brutal workout regimen, Pitt ate several times throughout the day and didn't necessarily skim on the calories. That said, he was probably eating less than 2,000 calories a day.

When should I increase weights? ›

“A good rule for when someone should up the weights they use is to see if they can perform all the reps and sets with proper form,” Suter says. “If they had two to three more reps left in them, then it is time to go up in weight.”

How many reps should I do to build muscle? ›

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

Do T bar rows build a thick back? ›

Pull-downs, chin-ups, and negative pull-ups will add size to your lats, but if you want a thick back, T-bar rows are your best bet. This classic bodybuilding exercise allows you to load more weight, leading to massive gains.

How heavy is the T Bar? ›

Technical Specifications
Dimensions (L x W x H)82.8 in x 32.4 in x 20.7 in (210.3 cm x 82.3 cm x 52.6 cm)
Weight202 lbs (91.6 kg)
Product CodePL-TBR-01
Plate Capacity7 – 45 lb plates on front Weight Rod & 4 – 45 lb plates on back Weight Rods (per rod)
1 more row

What is a good weight for T-Bar Row? ›

What is a Good Weight for T Bar Rows? According to Old School Labs, “A 180-pound novice athlete, for example, should be able to lift about 140 pounds when performing this exercise. Aim for 93 pounds or so if you're a beginner.


1. Kid Cudi - VEVO Go Shows: REVOFEV
(Kid Cudi)
2. Kojey Radical - Gallons ft. PW
3. Two Door Cinema Club - Next Year
(Two Door Cinema Club)
4. The National - England (Live Director�s Cut)
(The National)
5. Never Wanna Lose You (feat. Justine Skye & Jesper Jenset)
6. Tony Bennett, Diana Krall - Love Is Here To Stay (Audio)
(Tony Bennett)

Top Articles

Latest Posts

Article information

Author: Maia Crooks Jr

Last Updated: 11/19/2022

Views: 6391

Rating: 4.2 / 5 (63 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Maia Crooks Jr

Birthday: 1997-09-21

Address: 93119 Joseph Street, Peggyfurt, NC 11582

Phone: +2983088926881

Job: Principal Design Liaison

Hobby: Web surfing, Skiing, role-playing games, Sketching, Polo, Sewing, Genealogy

Introduction: My name is Maia Crooks Jr, I am a homely, joyous, shiny, successful, hilarious, thoughtful, joyous person who loves writing and wants to share my knowledge and understanding with you.